Plan 01 · Live Group · Maddy
HIIT & Fat Loss.
Forty minutes. Four times a week. Eight live Zoom sessions with real-time coaching. Heart-rate-zone HIIT built to melt body fat without wrecking your knees or your week.
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Done · Folder
Category: Body
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Done · Templates
Template: HIIT
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Step 3 · Details
Full breakdown
What you pay
India (INR)
₹2,999 / monthly
UPI · GPay · Cards — sent on WhatsApp
Worldwide (USD)
$36 / monthly
USA · UK · UAE · Australia · Canada
What happens after you book?
- 01 ·Secure payment via Exly · instant confirmation on screen.
- 02 ·Email arrives within 5 min with your access link + plan PDFs.
- 03 ·Welcome WhatsApp from Maddy with Week-1 instructions.
- 04 ·Start training the same day · your 6-week timer begins.
No Exly · No form · Just Maddy
What's inside
- 16 live Zoom sessions/month — 30 minutes each, 4× a week, monthly
- Heart-rate-zone HIIT — Z2 warmup → Z4 intervals → Z2 cooldown
- Real-time form correction — Maddy sees you, calls out fixes live
- Session replay — missed one? watch it back on demand for 14 days
- Warm-up + cooldown protocols — printable PDF
- WhatsApp group — daily check-ins, accountability, macro Q&A
- Joining from anywhere — IST schedule published, replays cover all timezones
The science
Why 30 minutes,
4× a week works.
HIIT at Z4 (84–91% max HR) elevates EPOC — excess post-exercise oxygen consumption — so your body keeps burning calories for up to 14 hours after you close Zoom. That's the afterburn everyone talks about.
Four sessions a week gives muscle fibres 48 hours to recover and grow denser — which is what actually raises your resting metabolic rate. Six a week just makes you tired.
Stacked with a 300–500 kcal deficit (macros sent in onboarding), fat loss averages 0.5–0.8 kg/week for the first 4 weeks.
ACSM 2022 HIIT
ISSN protein stand
Mifflin–St Jeor
Session pattern
Sixteen sessions/month.
One trajectory.
Session
Focus
Intensity
Equipment
01
Onboarding + baseline HIIT · lower body
Z2 → Z3
Bodyweight
02
Upper body + core finisher
Z3
Bodyweight · towel
03
Full body Tabata circuit
Z4
Bodyweight
04
Lower body strength-endurance
Z3 → Z4
Optional dumbbells
05
Metabolic stress · full body
Z4
Bodyweight
06
Plyometrics + core
Z4
Bodyweight
07
AMRAP challenge · full body
Z4+
Bodyweight
08
Peak HIIT · re-test + celebration
Z4+
Bodyweight
This is for you if
- You have 30 minutes, 4× a week — and you've wasted months pretending you have more
- You want fat loss plus cardiovascular conditioning — not just one
- You respond to live energy — you show up when someone is watching
- You've tried YouTube workouts and stopped in week 2
Skip this if
- You have a knee / ankle injury that isn't cleared for jumping
- You want a pure strength / hypertrophy program — take the 12-Week Custom instead
- You can't make any of 3 live slots a week and never watch replays
Questions
Everything asked before.
What if I miss a live session?
Every session is recorded and lives in the WhatsApp group for 14 days. You can re-watch on your own timezone. Most NRIs do — at least once a week.
Do I need equipment?
No. 6 of 8 sessions are pure bodyweight. 2 optional dumbbell sessions can be done with water bottles or any weighted objects.
I'm a total beginner — will I die?
No. Every exercise has a Level 1 / Level 2 / Level 3 progression. Maddy calls out regressions live. You'll be gassed but not broken.
Can I do this if I'm 40+ / have PCOS / am pregnant?
40+ yes. PCOS yes (HIIT improves insulin sensitivity). Pregnant — no, take the Women-Only Home plan instead and we'll modify.
Does the USD price include foreign transaction fees?
No — your card's FX fee (usually 1–3%) applies. We send the Stripe / PayPal / Wise link over WhatsApp; you pick what's cheapest for your country.
When is the next batch starting?
New batches every 2 weeks. WhatsApp Maddy and he'll confirm the next start date in your timezone.
Ready? Next batch starts soon.
One WhatsApp message. Confirm your timezone. Maddy sends the payment link and the Zoom invite.
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